Food Calorie Chart of Healthy Foods to Lose Weight

If you want to look and feel great while you lose weight, it’s essential to eat healthy food.

This food calorie chart of healthy foods to lose weight will not only help you lose weight, it also helps you maintain a healthy weight.

After all, in order to have a trim fit body, you need healthy food packed with good nutrition, especially when you’re eating fewer food calories.

So eating healthy foods to lose weight only makes good common sense.

And the healthy foods to lose weight on this food calorie chart offer you maximum nutrition with minimum calories. But remember, calories for all packaged foods can only be estimated on our food calorie chart.

The Food Calorie Chart of Healthy Foods to Lose Weight

BEANS

FOOD

AMOUNT

TOTAL CALORIES

Black beans

1/2 cup cooked

113

Garbanzo (chickpeas)

1/2 cup cooked

134

Kidney beans

1/2 cup cooked

112

Lentil beans

1/2 cup cooked

115

Lima beans

1/2 cup cooked

108

Navy beans

1/2 cup cooked

129

Soybeans (Edamame)

1/2 cup cooked

127

Tofu

1/2 cup fresh

94

DAIRY

FOOD

AMOUNT

TOTAL CALORIES

Butter

1 tbs.

110

Cheddar Cheese

1 ounce

114

Cottage Cheese

1/2 cup

110

Cottage Cheese, low fat

1/2 cup

90

Egg

1 large

75

Milk, low fat

1 cup

121

Milk, skim

1 cup

86

Muenster cheese

1 ounce

104

Swiss cheese

1 ounce

107

Yogurt, low fat

1 cup

144

Yogurt, non fat

1 cup

127

FISH

FOOD

AMOUNT

TOTAL CALORIES

Anchovies, in water

1 ounce

37

Halibut

3 ounces

120

Mackerel

3 ounces

85

Salmon

3 ounces

121

Sardines, in water

1 can

130

Tuna, tongol

1/4 cup

60

FRUIT

FOOD

AMOUNT

TOTAL CALORIES

Apple

1 medium

80

Apricots

3 medium

60

Banana

1 medium

110

Blackberries

1/2 cup

37

Blueberries

1/2 cup

41

Cantaloupe

1/4 medium

50

Cherries

1 cup

90

Dates

5 pieces

120

Figs

1 medium

37

Grapefruit

1/2 medium

60

Grapes

1 cup

60

Guava

1 medium

45

Kiwifruit

2 medium

100

Lemon

1 average

15

Lime

1 average

20

Mango

1/2 medium

70

Nectarine

1 medium

70

Orange

1 medium

70

Papaya

1/2 medium

70

Peach

1 medium

40

Pear

1 medium

100

Persimmon

1 medium

32

Pineapple

2 slices

65

Plums

2 medium

80

Prunes

1/4 cup

110

Raisins, seedless

1/4 cup

107

Raspberries

1 cup

50

Strawberries

8 medium

45

Tangerine

1 medium

50

Watermelon

1 cup

40

Watermelon

1 slice, 10″ diam.

150

GRAINS

FOOD

AMOUNT

TOTAL CALORIES

Oatmeal, rought cut

1 cup

145

Pancake, buckwheat

1 4″ diameter

54

Pancake, whole wheat

1 4″ diameter

74

Popcorn, dry

1 cup

54

Quinoa

1/2 cup cooked

121

Rice, brown, cooked

1/2 cup

80

Rice, wild, cooked

1/2 cup

85

Rye bread

1 slice

56

Whole wheat bread

1 slice

56

Whole wheat pasta

1 cup cooked

182

NUTS AND SEEDS

FOOD

AMOUNT

TOTAL CALORIES

Almonds

1/4 cup

212

Brazil nuts

1/4 cup

230

Cashews

1/4 cup

97

Peanuts

1/4 cup

210

Peanut butter

1 tbs.

86

Pecans

1/4 cup

185

Pistachios, shelled

1/4 cup

185

Pumpkin seeds

1/4 cup

192

Sesame seeds

1 tbs.

55

Sunflower seeds

1/4 cup

170

Tahini

1 tbs.

89

Walnuts

1/4 cup

160

POULTRY

FOOD

AMOUNT

TOTAL CALORIES

Chicken breast

4 ounces

193

Chicken, light meat, no skin

4 ounces

196

Chicken, dark meat, no skin

4 ounces

232

Turkey, light meat, no skin

4 ounces

178

Turkey, dark meat, no skin

4 ounces

212

VEGETABLES

FOOD

AMOUNT

TOTAL CALORIES

Alfalfa sprouts

1 cup

20

Artichoke

1 medium

60

Artichoke hearts

1/2 cup cooked

42

Arugula

1/2 cup

3

Asparagus

1/2 cup cooked

23

Avocado

1/2 cup pureed

185

Bamboo shoots

1/2 cup raw

21

Beet greens

1/2 cup cooked

20

Beets

1/2 cup cooked

38

Bell peppers

1/2 cup raw sliced

25

Bok choy

1/2 cup cooked

10

Broccoli

1/2 cup cooked

22

Broccoli, raw

1 medium stalk

45

Brussels sprouts

1/2 cup cooked

30

Cabbage

1/2 cup cooked

17

Carrot, raw

1 7 inch

31

Carrots

1/2 cup cooked

35

Cauliflower

1/2 cup cooked

20

Cauliflower, raw

3 florets

14

Celery, raw

1 stalk

6

Celery

1/2 cup cooked

13

Chard

1/2 cup cooked

18

Chives

1 medium

9

Collard greens

1/2 cup cooked

17

Corn

1/2 cup cooked

89

Cucumbers

1/2 cup sliced

7

Eggplant

1/2 cup cooked

13

Endive

1/2 cup chopped

13

Garlic

1 clove

4

Green beans

1/2 cup cooked

22

Green onions

1/2 cup chopped

16

Jicama

1/2 cup cooked

43

Kale

1/2 cup cooked

18

Kohlrabi

1/2 cup cooked

24

Leeks

1/2 cup cooked

16

Lemon grass

1 cup raw

66

Lettuce, iceburg

1/2 cup

9

Lettuce, romaine

1/2 cup

4

Mushrooms

1/2 cup raw

9

Mushrooms

1/2 cup cooked

21

Mustard greens

1/2 cup cooked

11

Okra

1/2 cup cooked

25

Olive oil

1 tbs.

120

Onion

1/2 cup cooked

46

Onion, raw

1 medium

60

Onion, raw

1/2 cup chopped

30

Parsley

1/2 cup chopped

11

Peas

1/2 cup cooked

34

Potato, white

1/2 cup cooked

59

Pumpkin

1/2 cup cooked

24

Radishes

1/2 cup sliced

12

Radicchio

1 medium leaf

2

Rhubarb

1/2 cup raw

13

Rutabaga

1/2 cup cooked

47

Sauerkraut

1/2 cup cooked

25

Spinach

1/2 cup cooked

21

Spinach

1 cup raw

14

Summer squash

1/2 cup cooked

36

Sweet potato

1/2 cup cooked

125

Tomato

1 medium

35

Turnip greens

1/2 cup cooked

15

Turnips

1/2 cup cooked

24

Water chestnuts

1/2 cup raw

60

Winter squash

1/2 cup cooked

80

Zucchini

1/2 cup cooked

14

Eating healthy food calories is essential if you want to lose weight and still look and feel great. Our food calorie chart of healthy foods to lose weight can help you lose weight fast, get fit and maintain a healthy weight.

Moss Greene has been studying the common sense principles of health and nutrition since 1979. She began writing professionally in 2002 as the Nutrition Editor for BellaOnline, the 2nd largest women's website on the internet and in the world. You can follow Moss on Google +.